If you constantly feel run down and sluggish, you are not alone. The struggle to have more energy to live our best lives is real.
Many of us feel the everyday pressures of doing all we can to get through the day. We are often just trying to survive, let alone thrive.
Although we may think we can accomplish more if we cut corners on our sleep, it’s counterproductive in the long run. Trying to accomplish more in less time doesn’t work either, as this may leave us even more stressed than when we started.
The good news is when we find ourselves exhausted and defeated, there are ways we can prevent exhaustion. We can also form the habits and lifestyles needed to support tackling our to-do lists without falling asleep at our desks.
Instead of racing through life, sometimes we need to take a step back and find our calm, give our body what it needs, and realize we are human.
You can start making some of these changes today, while others will take some time and may require more effort.
Here are 20 ways to take back your life and have more energy:
1. Get An Adequate Amount Of Sleep At Night
One of the most important things we need to remember is to get adequate sleep at night. While this number may vary for each of us, The National Sleep Foundation advises we aim for at least 7 hours at night in a bedroom 60 to 67 degrees Fahrenheit.
Think of your bedroom as a sleep sanctuary. If you are too warm while you sleep, it can cause restlessness and makes it harder to fall asleep in the first place.
Take the time to find a pillow that best supports the type of sleeper you are. I also like to use a satin pillowcase at night. Satin is less abrasive to your hair and skin and can help reduce split ends. Satin also helps with skin concerns such as wrinkles and acne. It also isn’t as drying as cotton, making it better for your face.
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2. Have Your Blood Work Checked
Next on our list is scheduling an annual physical and having the doctor review your blood work. A blood test can help you, and your doctor conclude if there are any underlying issues. Blood tests offer an insight into a wide array of issues from cholesterol levels to thyroid function.
3. Vitamin D
A lack of vitamin D can be a big culprit of sluggishness, especially during winter. It’s important to ensure you acquire enough. The good news is this information will also be a part of your blood test.
4. Hydration Is Your Best Friend
Most of us think we are getting enough water, but sadly we aren’t. Start your day drinking a full glass of water, and then hydrate consistently all day long. It is now recommended you drink half of your body weight in ounces, but this can vary depending on the climate you live in and your activity level; therefore, it’s best to check in with your doctor.
Failing to drink enough water can cause headaches and fatigue, so drink up, your body will thank you.
I try to keep a water bottle on hand all day near my desk as a reminder.
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5. Be mindful of added sugar
I am not a doctor or a dietician, but I know that sugar is found in A LOT of our food. The sad part is that a lot of it can be found in snacks or foods that we may honestly believe are healthy for us. Even something as simple as a granola bar, which we assume could be better than eating a candy bar, can have a lot of added sugar.
According to the Centers for Disease Control and Prevention, the average American consumes around 19.5 teaspoons of added sugars daily. Think about that statistic for a second. Pretend 19 teaspoons of sugar were placed in front of you. Yikes. And that’s what many of us are consuming per day.
One study also tells us that a diet with high sugar has been linked to anxiety and depression. Pay attention to food labels and stay vigilant when it comes to added sugar. It can be one of the biggest culprits slowing you down.
Related: One Of The Most Important Ingredients We Need To Pay Attention To
6. Eat A Nutritious Breakfast
Speaking of sugar, sadly, many of our breakfast food and drinks contain too much sugar. Start your day the right way. Do your best to steer clear of sugary cereal and fruit juices.
Instead, be open to trying other breakfast options, sans sugar, such as rolled oats. You can get creative and add cinnamon, chia seeds, blueberries, and many other options to add flavor.
Also, be mindful of how you take your coffee. While your habit may be to go for the creamer, it most likely has—yes, you guessed it, sugar.
7. Continue to eat foods all day long that support energy
Foods such as leafy green vegetables, quinoa, almonds, and legumes are great sources of energy. Aim to consume foods in their natural state and shy away from processed foods.
Pro Tip: Aim for most of your foods to come from the exterior of the grocery store. For example, your veggies, fruits, and fresh food will be found on the outside perimeter.
Once you start to go down the aisles, become much more conscious of your shopping habits and try not to shop hungry. 😊
8. Eat Often
Did you ever have that feeling when you are so hungry that you reach for the quickest thing you can get your hands on? That’s a sign you waited too long to eat in between your meals. Aim to eat small meals and snacks every few hours.
I realize it can be challenging when life becomes extremely hectic, but even a handful of almonds or seeds could help alleviate hunger.
This approach can combat fatigue, offering your brain a steady supply of nutrients. Typically between lunch and dinner, I snack on an apple and a handful of nuts so I can fight back against the 3 pm afternoon slump and not overeat at dinner.
9. Try To Keep Stress And Anxiety At A Minimum
A constant state of anxiety and stress can deplete the body of energy. However, the problem with stress isn’t the stress itself. It’s how we respond to it that can adversely affect our health. Take time to do yoga, journal, or find other helpful outlets to calm your mind.
I wrote an article here for a few healthy coping mechanisms for dealing with stress.
10. Get Outside
This can be a little challenging for some during winter months, but even bundling up for a brief time can do wonders for your health. Fresh air can help you hit the reset button, and you can even grab your daily dose of Vitamin D while you’re at it.
11. Sit Near A Window For A Little While
Sunshine and light can be a mood booster, especially during cold winter months. Try sitting near a window or somewhere in the vicinity of natural daytime light.
Pro Tip: Don’t forget your sunscreen if you plan to sit by a window for an excessive amount of time, even during winter. This study tells us that UV exposure is responsible for 80% of visible facial aging.
12. Write Things Down and Schedule Urgent Items
Ruminating over all the things you have to do diminishes your brain energy. Instead, use a planner or your phone calendar, and take time to get yourself organized. Try to alleviate procrastinating and instead take action.
I use a combination of my cell phone and putting pen to paper to keep myself organized. My planner is mainly used for daily to-do lists and preplanning for the weeks ahead.
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13. Let Go Of What Is Out Of Your Control
Many things can seep into our day-to-day that are entirely out of our control. The only thing we have control over is ourselves.
Regardless of what happens during the workday, end your day by letting go.
Writing my to-do list down for the next day before I go to sleep helps provide mental clarity. Once it’s down on paper, I try to forget about it. That means, once I hit the pillow, my mind isn’t racing about all the things I have to do. I know what I have to do, and I leave it at that.
Worrying about your to-do list doesn’t get it done any faster.
Save this pin as a reminder 😊
14. Limit Or Avoid Alcohol
I enjoy a nice glass of champagne or wine now and then, but I know even one glass can slow me down. Although having a drink at night may make you think it will help you fall asleep faster, in reality, it can disrupt your sleep and can make you sluggish the next day. Be mindful of your alcohol intake.
15. Get Your Body In Motion
Studies show sedentary people who began a regular exercise program reported improved fatigue. If your schedule allows, take an afternoon walk, step away from the computer, or if you’re working from home, get a mini workout in. Small mini movements can be powerful, too; we don’t have to spend an hour at the gym every day to see results.
16. Make Time For Fun And Laughter
Laughing more can not only lift your mood and help your immune system, but it can also help your energy levels.
17. Breathe In Some Rejuvenation
Certain scents help ease the body and help with grogginess. Citrus oils can refresh a tired body and mind and can help you feel more alert.
I prefer a smaller, sleek essential oil diffuser. This one is a perfect option for an office or on a desk. It can also be used as a humidifier.
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18. Chew A Piece Of Gum
If you are falling asleep at your desk, try chewing on a piece of gum, this study tells us it can enhance attention, help with work performance and promote well-being.
19. Be Cognizant Of Social Media Consumption
A new study has found that social media usage can increase mental fatigue. With that being said, be mindful of how much time you spend consumed with social media apps. If a big deadline is approaching, or you are in the middle of the project, you may wish to reserve your energy to complete essential items on your to-do list instead of mindlessly scrolling.
Related: 5 Crucial Moments You Need To Ditch Your Cellphone
20. Take More Breaks And Rest Often
If you feel like you’re on the verge of burnout, this is your body’s way of saying it needs help. Maybe that means you do grab and go, so you don’t need to cook dinner, or perhaps it means the house chores don’t get done this weekend, and instead, you hit the hiking trails or the beach, depending on where you live.
I hope I am not the first to tell you it’s impossible to keep life running on all cylinders in all areas of your life. If you collapse from exhaustion, a sink full of dishes or an unmopped floor is the least of your worries. Listen to your body, it knows best.
Related: The Fight Against Burnout And What You Can Do About It
Be well friends.
*Disclosure: I only recommend products I would use myself, and all opinions expressed here are my own. This post may contain affiliate links that, at no additional cost to you, I may earn a small commission. As an Amazon Associate, I earn from qualifying purchases. This helps keep my website up and running. I appreciate you and your support!